Fitness: 3 x 3 Linear Progression
Add 5-10 pounds to last week.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 75% of 1RM (capped at 20)
Post loads to comments.
e5/6
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Fitness
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hang Power Snatches
Burpees
Performance
For Time:
8, 7, 6, 5, 4, 3, 2, 1
Hang Power Snatches 115/75
Perform 3 Muscle Ups after each round of snatches
Post time and Rx to comments.
Strong Serene taking her swings overhead
Thursday night Yoga for Athletes is now ACTIVE RECOVERY!
*Please note that Yoga for Athletes will continue as scheduled on Saturdays at 10AM.*
Fish CSA Members – Act NOW to get your refund!
- Email VFM at info@villagefishmongernyc.com with subject line “Village Fishmonger CSF Refund” and confirm the name on your account and mailing address. To check that, go to villagefishmongernyc.com and log in; you’ll be taken to the Farmigo site, and there you should click on “Contact Info.”
- You should expect to receive a refund by mail in the next 4-6 weeks.
Holiday Schedule Reminders
TODAY 12/31 (New Year’s Eve)
On: 6, 7,8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p
THUR 1/1 (New Year’s Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
Canceled: 6/7/8am
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Why Adding Weight Training to Running is Best for Weight Loss Runner’s World
Is 2015 the Year We All Sequence Our Microbiomes? The Atlantic
Training Youth Athletes For Long-Term Success Juggernaut
Travel 365: Best of 2014’s Travel Photography National Geographic
Serene!!!
Nice article yesterday Mr. Fox!
6am. Small group with MeLo and Ro.
FSQ 195x3x3. Planned for 190 today but was feeling good so I went for 195. All moved well although Ro pointed out that my elbows dipped in the first set, so I focused on that for the next 2 and think they held up well.
Fitness WOD: 12:00 @ 95#. Burpees resulted in some rest before each snatch set but i kept things moving pretty well.
Can anyone direct me to the guidelines for the LFPB Challenge "before" photos? I wasn't able to attend the Q&A and I haven't been able to find them online anywhere (yes, I fully expect that I'm missing the blindingly obvious location…).
Serene is my bro!
Huge 10 AM class with MeLo and Jeremy. I'm back after several days of being sick and not eating anything but soup, so just managing a real breakfast and making it in today was a win.
FSQ 170 for the single, 145×12 on the rep out. Technically I should have done 150, but I was really leery of trying too hard today after all the not-eating I've been doing.
Fitness WOD in 9:38 with 63#. Ugh, this WOD made me feel about the same as I did on day 1 of this illness. Which is to say, no bueno.
@shawn: https://crossfitsouthbrooklyn2013.wufoo.com/forms/2015-look-feel-and-perform-better-preentry/
Noon class
Press
125×3
145×3
160×3
Bench
175x10x5
Perf WOD Rx'd
13:29
This was all about the 24 muscle ups…missed one on my second round then went to 2+1. All Hang Snatch unbroken.
See you fools next year!
Noon class today with Ro and MeLo!
2 min row
lax ball tricep/elbow
hip openers, DROMS
OH and pec mobility at wall
LBBS
45×5, 95×5, 125×3, 135×1
145x5x3
-Mare was kind enough to take some video on the first set. Things are looking a bit more balanced side to side. Def still getting used to the squat with the lift on the right, and I think I will continue to adjust for the next few months. Feels good to have weight on the bar again!
WOD: did Performance version @ 75# with 1 muscle up attempt after each round…
Time: 8:50
-all HPS were unbroken. cycling felt better today than it did a couple weeks ago.
-failed first 2 attempts, Ro came and gave me a hand under the hips just to get through the transition on the next 2-3 attempts and I was able to dip them out with some kip, a couple more misses on my own after that.
-apparently I am getting plenty of height, just need to pop the hips, be patient not to pull to early and then just look for my toes and get through. also need to keep them close as I get tired. all of these were pretty darn close, which is comforting since I haven't been working on them at all in the past month.
fun WOD! I'm sure the burpee version would have been a bit more pain-cave-ish.
3 Position pause pull+Snatch, 75%, 80%, 85%, 88%
225(2+2)x2
242(2+1)x1
253(1+1)
264(1+1)
Same for Clean and jerks
275
286
300
319
330
Clean Pulls, 100%++
396x3x2
407x3x2
418×2
Pendlay rows
264x5x3
Jog, Foam roll legs
Barbell warm-ups
Muscle snatch, Snatch balance
25kg x1x3
Snatch
25kgx2x2
35kgx1x2,f (bailed forward, soft shoulders)
35kg x 1
39kg x1x2
40kgx1
42kg f (bailed forward, soft shoulders)
40kg x1 slight press out
Front delt massage and mobility — so painful and very limited range of motion, fried from last couple days
Clean & jerk
35 kg x1x2
Worked on jerk keeping core braced – "cylinder" – big chest and elbows down, slow and deeper dip
45kg x1x2
Much better jerk
55 x1x2
59 x1x1,failed jerk — didn't commit
Back distraction on pull up bar
General playing on bars and rings – inversions, skin the cats, levers
Also, @Mario B,
Well played sir. Well played.
Educational visit with Dr. Fidler tonight. I can never ever go through a repeat of this past week again (had so much back pain I could not go home for Christmas), so I'm going to be taking rehab and mobility seriously for a while. Hopefully I'll see you 6am folks again sooner than later! My New Years resolution is going to be a mix of lfpb challenge, a serious mobility overhaul – and a commitment to journal the whole thing in detail.